Table 3 Categorization of the Ergogenic Value of Performance Enhancement, Muscle Building, and Weight Loss Supplements

I. Apparently effective and generally safe

• Weight gain powders

• Creatine

• HMB (untrained individuals initiating training)

• Low-calorie foods, MRPs and RTDs that help individuals maintain a hypocaloric diet

• Ephedra, caffeine, and salicin-containing thermogenic supplements taken at recommended doses in appropriate populations (now banned by FDA)

• Water and sports drinks

• Carbohydrate

• Creatine

• Sodium phosphate

• Sodium bicarbonate

• Caffeine

II. Possibly effective

• Postexercise carbohydrate and protein

• BCAA

• Essential amino acids (EAA)

• Glutamine

• Protein

• HMB (trained subjects)

• High-fiber diets

• Calcium

• Phosphate

• Green tea extract

• Pyruvate/DHAP (at high doses)

• Postexercise CHO/PRO

• Glutamine

• EAA

• BCAA

• HMB (trained subjects)

• Glycerol

• Low doses of ephedrine/caffeine (now banned by FDA)

III. Too early to tell

• α-Ketoglutarate

• α-Ketoisocaproate (KIC)

• Ecdysterones

• Growth hormone releasing peptides (GHRP) and secretogues

• HMB (trained athletes)

• Isoflavones

• Sulfo-polysaccharides (myostatin inhibitors)

• Zinc/magnesium aspartate (ZMA)

• Appetite suppressants and fat blockers (Gymnema sylvestre, chitosan)

• Thermogenics (synephrine, thyroid stimulators, cayenne pepper, black pepper, ginger root)

• Lipolytic nutrients (phosphatidyl choline, betaine, Coleus forskohlii, 7-keto DHEA)

• Psychotropic Nutrients/Herbs

• Medium chain triglycerides

• Ribose

IV. Apparently not effective and/or dangerous

• Boron

• Chromium

• Conjugated linoleic acids (CLA)

• Gamma oryzanol (ferulic acid)

• Prohormones

• Tribulus terrestris

• Vanadyl sulfate (vanadium)

• Yohimbe (Yohimbine)

• Chromium (nondiabetics)

• CLA

• HCA

• L-Carnitine

• Pyruvate (at low doses)

• Herbal diuretics

• High doses of ephedrine/caffeine

• Inosine

• High doses of ephedrine/caffeine